Myths Busted About Exercises During Pregnancy

By Author: Shipra Singh
Total Articles: 3
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Are you one of those moms-to-be who heard your elders warn you to restrict your physical activities during pregnancy to the extent possible? However, at the very beginning let’s tell you that, staying physically active during pregnancy and including exercises in your daily pregnancy regime is not a luxury, but a necessity.

In spite of the many benefits of exercising during pregnancy we are sure that, as an expecting mommy, you have heard about the various conflicting myths about it. Check out this article to understand the myths and get some clarity about the facts.

• Myth 1: It should not be safe to start exercising during pregnancy, when you were not exercising before

The Fact is: Taking the right nutrition and staying physically active during pregnancy will certainly add to your and your baby’s health. But, if you were not exercising during your pre-pregnancy days, it doesn’t mean you remain inactive at this juncture as well. Simply brisk walking can work wonders for you during your pregnancy. But, take your health-care practitioner’s advice before you start and take out ...
... only 30 minutes out of your daily schedule with the correct precautions.

 Break down your workout sessions into 5-5 minutes so that, you don’t over-exert yourself and

 Go on adding extra minutes to your exercise routine every day, until you the hit the 30-minute marker and are absolutely comfortable exercising in those 30 minutes.

• Myth 2: Working out during pregnancy can make you feel overheated and dehydrated

The Fact is: Overheating or Dehydration while exercising can be tackled in this way:

 Listen to your body whenever you feel the need for water while working out.

 Try not to drink more than 16 ounces or 2 glasses of water before starting, or after ending the workout session.

 Wear comfortable clothes to keep yourself cool and

 If you feel sweaty or breathless, slow down.

• Myth 3: Warming-up before exercise or Cooling down after, doesn’t matter

The Fact is: Would-be moms are susceptible to injuries. Therefore:

 5-10 minutes of warm up before starting the session and

 Giving at least 5 minutes cooling down time after the session prevents any kind of injury.

• Myth 4: Ab crunches can make you labour-ready

The Fact is: Including a few abs exercises in the first trimester of your pregnancy will help you keep your back-pain low. But, once the first trimester is over, and your preggy belly keeps growing in size, experts believe that it’s best to avoid ab crunches in which you might have to lie down on your back. It can put a lot of pressure on the uterus, which harm your baby.

Therefore, ensure that you:

 Practising ab crunches during all three trimesters of pregnancy helps in strengthening your abs, supports your pelvic organs.

 Modify your ab exercises as you go further in your pregnancy journey.

• Myth 5: Cardio exercises are not good for your baby

The Fact is: Cardio exercises are actually aerobics. And the word “Aerobic” simply means oxygen. To be more particular, these are activities which bring in more oxygen in your system and keeps the heart pumping. Therefore, cardio-exercises are definitely a “yes” during your pregnancy.

 So, walk slowly, climb steps, swim and attend yoga classes as a part of your daily cardio exercises.

 Don’t forget to take the “talk test” (two-minute conversation without gasping for air) to measure your level of comfort.

• Myth 6: If you were a runner before pregnancy, it is unsafe during pregnancy:

The Fact is: While pregnancy is not the time to make jerky movements, experienced runners can continue to run, as long as they can reduce the risk of falling.

• Myth 7: Your heart rate must be kept at, or below 140 beats per minute.

The Fact is: Since one pregnancy is different from another so no “target” heart rate is considered perfect for all mommies-to-be. As long as you can talk while you are exercising, your heart is functioning normally, during pregnancy.

On understanding these facts, as an expecting mommy, discuss the kind of exercises that you wish to perform with your gynae, at the very start of your pregnancy. If your gynae discourages you to perform certain exercises or advises you not to exercise at all, owing to your medical condition, take heed.

Author Bio: Prapti Chauhan is a professor of Genetics in Bangalore. She has contributed to several online research papers. However, she passionately develops contents on pregnancy, childbirth, childcare and Stem Cell Banking and Cord Blood Therapy.